Warm Up

2 Minutes of Cardio

3 Rounds:
8 Ring Rows
8 Knee Push-Ups
8 Air Squats
5 Empty Bar Thrusters
Rest 30 Seconds

WOD

AMRAP 15 Minutes

COMPETITIVE

5 Pull-Ups
10 Push-Ups
15 Air Squats
20/15 Cal Air Bike

Rest 5 Minutes
Death by Thrusters (95/65)

PERFORMANCE

5 Jumping Pull-Ups
10 Elevated Push-Ups
15 Air Squats
15/10 Cal Air Bike

Rest 5 Minutes
Death by Thrusters (65/45)

LIFESTYLE

5 Ring Rows
10 Elevated Push-Ups
15 Air Squats
10/7 Cal Air Bike

Rest 5 Minutes
Death by Thrusters or DB Thrusters